11.30.2012

Clean and Jerk, Sled Push

Today was short, because I trained a client and worked out with her sort of. I switched off doing C&J with her and sled push, but she did a metcon in between that. My days have gotten so busy that I need to work out whenever I can!

Weightlifting
Beg-Int; C&J Practice

3×3+1 (worked up to 100lbs then did 3 sets)

B) 
Sled Pull + Push x5
Push sled 20 yd’s
Rest :30
Pull sled 20 yd’s
rotate


we used 90lbs on the sled and prowler both. 

So since it's been about 3 months, I find myself now getting to the point where I don't need to log each day cause my progress has reached a kind of slow and steady phase. I am only gonna update from now on with my PRs that I hit and any other special things that happen along the way. I have really been neglecting my other blog, which I have had for almost 3 years now.

So on that note, see ya when I do something exciting!

11.28.2012

Endurance Day

Skill
Pose Running Technique Review/Warm Up

A)
3 Sets of
15 KB High Pull (53lbs)
10 Burpee Box Jumps (20")
350m Row
Rest 2m in bt each set, increase speed and effort each set
Time was 15something...


B) Alternating Tabata x2
American KB Swing (55/35)
Air Dyne

11.27.2012

Toes to Bar, Hang Clean, Press

Weightlifting
Advanced; 1 Power Snatch Below Knee + 2 OHS
used 53lbs... second pull is getting way better


Conditioning:
10-1 of
Toes To Bar 
Hang Power Clean (65)
Shoulder to OH (95/65)


time: 12:23rx   shoulders were smoked!!!

11.26.2012

Chipper

Quick in and out workout today... forgot to log my time but it was in the 20min range. 21something I think. Good workout! I had to scale down the push ups to my knees so that they were good quality.

Conditioning:
50 Hand Release Push Ups
100 Double Unders
 20 knees to elbows
100 Double Unders
 35 Hand Release Push Ups
100 Double Unders
20 knees to elbows
100 Double Unders
20 Hand Release Push Ups

11.22.2012

Skill Work day

Worked out with baby sleeping in the other room today. Didn't really do anything for time, it was more just stuff I need to work on. Everything felt pretty good! Excited for turkey time tonight!!

Rowing Intervals:
1 Min on, 1 Min off for meters (745m)

Deadlift 3x5 @ 60% (140lbs)

10 Min EMOM:
15 Double Unders
5 Box Jumps (16")

Core:
3x10 Weighted Sit ups
2x15 Good Mornings

11.21.2012

Snatch, Power Clean, HSPU, Box Jump

Working on skills that I had issues with in the past. Like box jumps for example, I had some bad habits and figured this is a good opportunity to re-learn how to do them more efficiently. I used a smaller box but rebounded every rep. 16" felt easy!

Skill Work: Snatch from below the knee, Above the knee, and from the floor
Used 53lbs. Pulling a little early from the hang position, need to work on that

Conditioning 8 Min AMRAP:
10 Box Jumps (16", rebounding)
3 Handstand Push ups (to a 15lb plate)
Power Clean Ladder (95lbs)

Score 4+ 14

11.19.2012

Russian Swings, Dubs, Row, Pull up

Today was good! It was a major cardio workout but I stayed consistent the whole time, did all reps rx and unbroken, and finished about 10 mins faster than the people who rx'd in the earlier classes. I only subbed the running with a row cause I am developing freakin shin splints!

Skill: Strict Pull ups
Used red band and did 3x3 & 2x2

Conditioning - 4 Rounds:
20 Russian Swings (35lb)
30 Double unders
400m Row
10 Pull ups

Time - 19:55

Accessory:
Hollow Rocks 3x20
Arch Rock 3x20

11.16.2012

Power Clean, Pull up, Broad Jump

Weightlifting:
Find a heavy Clean and Jerk (20 Min)  
Warmed up to about 100lbs. That's the most I've done so far over my head and it felt pretty good!

Conditioning - 12 Min AMRAP:
10 Power Cleans (65lbs)
10 Pull ups
5 Broad Jumps (6ft)

4+5 reps RX

Good workout!

11.15.2012

Push up, Lunge, Sit up

Push ups killed me on this one... it was hard keeping a good plank. Back/core is still kinda weak so anything with a lot of reps is challenging... Overall good though. Candlestick and pistols were pretty easy!

Conditioning, 30-20-10 Reps of:
Push ups
Overhead Lunge (25lbs)
Chest to Quad Sit ups

10:42 Rx

Skill:
Candlestick to Pistol 3x5 (each leg)

11.13.2012

Deadlift, Dubs, Russian Swing

Tried to use the 53lb kb for this but it was way too many reps. Scaled to use the 35lb instead. The deadlift I have no idea what my current max is, so I just went with a weight that felt comfortable. This would have been based on a max of 190, which I don't think I have yet. So basically I went too heavy haha

Conditioning - 10 Min AMRAP:
5 Deadlifts at 60% (115lbs)
30 Double Unders
30 Russian Swings (35)

finished 8 reps short of 4 rounds. booo I hate when that happens!

Weightlifting:
Back Squat 2x6 (88lbs)
Front Squat 6 (55), 2x6 (65)

11.12.2012

Burpee Pull up, Squat Clean, Run

This was really hard... I DNF'd in the time cap (20 min) but I was glad that I did the burpee pull ups and my squat clean has improved. Even though I didn't Rx it, I was glad I could keep my chest up easier. The run was also pretty challenging but with only 2 months in, lots of things are still a challenge!

Skill Work: Strict Pull ups 5x2 (skinny red band)

Conditioning - 3 Rds:
15 Burpee Pull ups (had to scale to 10 after the first set)
10 Squat Cleans (53lbs)
400m Run
*Rest 2 min then 2 min max shoulder to overhead.

Time - finished everything except the last run, then got 31 reps of push press.

11.09.2012

Deadlift, Rope Climb

Did this workout with my morning client. Fun! but my shoes were slipping on the rope so my arms felt shot by the time I got to the end...

Weightlifting 
Jerk Practice - worked up to 100lbs woohoo!


Conditioning
6 Deadlift (125lbs)
1 Rope Climb
5 Deadlift
2 Rope Climb
4 Deadlift
3 Rope Climb 
3 Deadlift
4 Rope Climb
2 Deadlift
5 Rope Climb

11.08.2012

Front Squat, Double Under, Push up

Skill
Strict Pull Up
did every minute on the minute, 2 chin ups unassisted for 5 mins

Conditioning (25m Cap)
5RFT
10 UB Front Squat (75lbs)
40 Double Unders
15 Push Ups

I have no idea what my time was but it was within the time cap. Fun workout!

11.06.2012

Toes to Bar, Box Jump

These are all backdated because my computer broke and I haven't been able to update! I don't remember any of my rounds or reps here... I know I did it RX and I think it was around 5 rounds or so.

Weightlifting
Beg-Int; Power Snatch + OHS

Conditioning
A) EMOM 3x6m
Push Press, off Floor (75lbs)

B) AMRAP 6
10 Toes to Bar or V Ups
10 Box Jumps

11.05.2012

Garage WOD

Stuck at the house today so I did something in the garage. I love CF Football workouts cause they're usually short and heavy (my fave), so I put Aiden down for a nap and went for it. Well, he woke up right after I finished squatting so I took my rest time to go back and forth checking on him while I completed the rounds haha

Weightlifting: 5x5 Back Squat (75lbs)

Metcon - 7 Rounds:
1 Min Max distance on Airdyne (was supposed to be calories on the rower but I dont have one)
1 Min to complete 5 Push ups & 10 Russian Swings (53lbs)
*Score is distance (I got 2 Miles)

took me about 17 mins to complete this with the breaks I took for baby. I used the 53lb KB though! The best part is that it didn't feel that heavy  :D

11.03.2012

Saturday Make-up Day

This week I missed my Monday workout so I decided to make it up over the weekend. Adri did the programing for Danny and I jumped in with him.

Warm up: 400m Run, 400m Row

Weightlifting: Build up to a 2 Rep Max Shoulder Press, then unload bar to 45lbs and do 45 Push Presses for time. 
I did 73lbs for 2 Shoulder Press and I did the Push Presses in 1:38 (beat Danny haha)

Skill: 
3x Max Handstand Push ups  (4, 3, 4 on a 15lb plate)
3 Strict Pull ups & 5 Kipping without coming off the bar (used a thin band for the strict pu)

Metcon - 12 Min AMRAP: (worked w/ a partner)
25yd Prowler Push (25's on Prowler)
150m Sprint Row

Did 6 Rds I think, we lost count  :/

11.02.2012

Training day with Aiden





Worked out today during open gym with my baby boy next to me... My husband is following CrossFit Gymnastics programming so when I can, I do what he does. I scaled this one based on equipment available and my own ability right now... It was un-timed since Aiden was with me  :)

Skill Work: Headstand Touch and Go 3x5
Did these RX, without the wall for support (this kind of thing has always been easy for me)

Muscle up progressions 3x5

Metcon - 5 Rounds:
10 KB Swings (35lbs.. these are feeling light for me now!)
25 Double Unders
5 Dumbbell Push Press (25lb dumbbells)
15 Sit ups


11.01.2012

Halloween Costume WOD

Did this with the class.. short but definitely had me on the floor gasping for air after!

15 Min AMRAP:
400m Run
10 Burpees
10 KB Swings
5 Wall Ball Shots (14lbs)
*Increase Wall Ball by 5 reps every round

Score 2+10 reps. sucky, I know.I'm blaming it on my devil horns and lack of sleep.

10.30.2012

Long Weekend

This weekend we headed to Melbourne for an event we organize called the Banjo Beatdown. It was a lot of fun, but of course I did not get to work out at all! We left Friday morning and came back monday night, so today was my first day back. The workout was fun, challenging, and the weather is awesome here right now!

Metcon - For Time:
400m run
10 Hang Cleans (93lbs)
20 Box Jumps (20")
30 Double Unders
400m run
30 Double Unders
20 Box Jumps
10 Hang Cleans
400m run

time - 17:00

cleans felt heavy but good... did them unbroken. double unders were also unbroken. box jumps were slow, I jumped up and stepped down, and the run was sloooow! I need to work on that  :)

10.25.2012

Garage/Storm Workout

You know, I always bitch about working out in my garage. I own a gym, I have about 5000sf to work out in and besides that, I like to be around people! Today it was raining hard though, I was sleepy and over driving in the traffic, and I wanted to get it over with.

I did some squats cause that seems to be my weakest :(  and some presses cause I havent done them in a while. I also needed a little something to get my heart racing:

Weightlifting:
3x3 Back Squat (95lbs)
5x3 Shoulder Press (55lbs)

Metcon - 3 Rds:
2 Min on airdyne
12 Pull ups

didn't time it. pull ups felt awesome, I did 10 unbroken! airdyne was whatever... I should have pushed a little harder there. Aiden woke up right before I started so I think that made me care less about the workout and more about just getting him fed  :)

Tomorrow we are driving to Melbourne so I need to get something in before we leave. Hopefully I can do something with the early 9am class!

10.23.2012

Dubs, Sit ups, Swings, Row, Plank, Run

WOW a lot of stuff today! The weather was perfect for all of this. I love how now that it's getting a LITTLE bit cooler out workouts don't seem as hard to get through... or maybe I am just getting better! This was supposed to be a partner workout with 100 reps each but I started the class late, so I just did it by myself.

Metcon:
100 Double Unders
100 Sit ups (chest to quad)
100 Russian KB Swings (35lbs)
30 Calorie Row

3 Min of Plank Hold

1 Mile Run

Time: 37:23

I ran the mile! I was just gonna go to 800m and see how I felt but I decided even if it took me a little long I would still do it. Thats what I would encourage a client to do, so that's what I should do! The mile took me 10:23. I jogged it and walked about 1/4 of the way. Not too bad  :)

10.22.2012

Burpee Box Jump, Thruster, T2B

Woohoo I did toes to bar in a wod again! My back is starting to feel strong so I decided to try it "for quality" today. Took my time doing the box jumps and t2b and did them all rx.

Weightlifting: 5-5-5-5-5  (45, 75, 95, 105, 115)

Metcon: 12-9-6-3 reps of:
Burpee Box Jumps (20" box)
Thrusters (45lbs)
Toes to Bar

12:14 - scaled the weight so I could safely do the box jumps. Fun workout! Thanks to "Sach" for helping me finish quicker

10.19.2012

Power Clean, Dubs, Wall Ball

I ALMOST Rx'd a workout today! Good thing I didn't though cause I would have lost my gas completely. Sometimes that 10lbs really makes a difference!

Weightlifting: Deadlift 5x3 (105)

Metcon - For Time:
3 Power Cleans (85)
50 Double Unders
15 Wall Balls (14)
6 Power Cleans
50 Double Unders
12 Wall Balls
9 Power Cleans
50 Wall Balls
9 Wall Balls

Time - 10:24

Core: 3x20 Tuck Crunches

Rx was 95lbs for the cleans. I know that extra weight would have slowed me down a lot because #1, I finished second to last, and #2 my legs felt like jello after the wall balls and dubs which made the cleans "yellable" (I yell when cleans or squats feel heavy). Anyway, progress cause I did 150 dubs!

10.18.2012

WOD Test

I tested out a short workout today that someone gave to me to see how I would do in a scaled competition. Not too sure how good my score was, we will see!

Warm up: Row 500m

Metcon - 6 Min AMRAP:
25yd Sled Push (50lbs)
5 Power Cleans (65lbs)
25yd Sled push
5 Hand Release Push ups

**Increase by 5 hand release push ups each round.
1 point for each sled push
1 point for each set of cleans
1 point for each push up

Score= 31

Core: 
4x15 sec Hollow Holds
4x15 Leg Raises

Lunch: Going on a baby date to Deli Lane with a friend!

10.17.2012

Stations

Good workout today, lots of improvements!

A. Tabata Airdyne (evil)

B. 300m Row x5 (best pace 2:01)  improvement!

C. Power Clean - 3x3 (55lbs), 2x2 (75lbs), 3x1 (95lbs)  BIG improvement!


Improvements in weight (yay!) and I ran during the warm up and felt good! Even if it was only 200m, it's 200m that felt really horrible last week cause everything was all shaking around. My body is starting to get solid again woohoo!

10.15.2012

Push Press, KB, Sit up

I just wanna say my son is awesome and slept for 5-6 hours straight EVERY night this week! that made me a happy, well rested mama.

Worked out with the guys today during open gym. Actually, they were having a chill day squatting and doing dude stuff and I said hey, wanna do a short workout? HA!

Core:
3x10 Back Extensions

Weightlifting - Back Squat 5-5-3-3-3
(45, 65, 85, 115, 115)  115 felt heavy but doable for 3. I didn't think I could get 120 without looking like crap so I stayed there. Again, getting stronger! It's still hard to keep my chest up.

Metcon - 10 Rounds for time:
4 Push Press (65)
6 KB Swings (35)
18 Sit ups

Time - 19:05

I could have gone heavier on the press and kettlebell, but my back has been feeling really weak and kinda achy so I'm taking it slow. I don't wanna move too fast with weight and end up getting hurt, setting me back even more.

Food: This weekend was a major cheat weekend!! I'm gonna blame it on hubby's birthday... I had 4 things I shouldn't have, which probably is where my headache today came from. french fries, banana pudding, a nutella cheesecake a friend made him as a bday gift, and a shitty breakfast wrap from starbucks cause I rushed out of the house without food  :/  at least my week was clean...

10.13.2012

My Birth Announcement :)

Olympic Weightlifting

Snatch - 
3x3 (35lbs)
3x3 (45lbs)

worked technique since my husband told me I looked like crap the other day  :/  It's Ok though cause I know I have to start over. Felt good and he said I looked good today w/ light weight.

Hang Power Clean + Front Squat -
3x3, 1+2 (55lbs)

Chin up Skill Work (could only do 6 with a skinny red band)

GHD - 
3x10 weighted Hip Ext (18lbs)
4x5 Sit ups

Good little workout during the Goal Setting Seminar.

My goal: To be better than I was yesterday  :)

10.12.2012

Skill/Core Day

I missed my workout yesterday because I (finally!) got an adjustment and a massage... it was worth it! So today I was headed towards missing it again (busy day) and I worked out with my morning client. Here's what we did:

A. Weightlifting Skill: Power Cleans
EMOM for 10 Mins: 5 touch and go Power Cleans at 50-60% - I used 65lbs

B. 1k Row TT
time - 4:13  beat my previous PR from a year ago by :14 secs. I started off really hard with this and messed up, I was at a 1:54 pace till about 300m in then I gassed out. Finished at a 2:07 pace. Big improvement from 2 weeks ago when I was only rowing a 2:25ish pace

C. Partner Core Work
Partner A does 25 AbMat Sit ups while Partner B holds Plank. Do 3 sets of both movements each.


Overall good workout day. Happy with my improvements  :)

Food: The Health Nut is awesome! I got swordfish with asparagus, portabella mushrooms, potato, and avocado. YES


10.09.2012

CrossFit Gymnastics

Did a workout today with my husband who has been following Jeff Tucker's gymnastics program. It was fun!

warm up/core: 4x 10 second planche holds (progressions)

Oly: 4x4 Hang Power Snatch (53lbs)

Metcon - 10 Min AMRAP:
1 Rope Climb (was supposed to be 3)
6 Front Squats (53lbs)
30 Double Unders

I got 4 rounds. 

I did front squats instead of back cause I need to work on getting my abs strong again. The rope climbs felt good and so did the dubs... squats still feel hard, mostly keeping good form (chest/arms up) coming out of the bottom. Good day!

10.08.2012

Wall Ball, KB Swing, GHD

Well last week I got super busy and was only able to work out 3 days instead of 4... that sucked. Today though I made up for it and did a crapload of stuff. Here were some of my discoveries:

Deadlifts for the first time felt very heavy, but doable at almost body weight. (It's my pre-baby body weight, ha!)

I can still do toes to bar... only a few, but I can do them!

I can still do an L-Sit

SO here was my workout:

Weightlifting - Deadlift 5x3 (60kg)

Metcon: 30-20-10 Reps of
Wall Balls (10lb, 10 ft target)
KB Swings (35lb)
GHD Hip Extensions

Accessory:
3x Max L-Sit holds (could only hold 15 seconds)
5x10 Anchored Sit ups  (started weighted but then went to regular)

Overall good day. Finished with some More Muscle and a grassfed beef/garlic/spinach/kale/chard/coconut oil dinner


10.04.2012

Endurance Day!

Worked out this morning with the 10am class... Now I'm here at 4pm and want to work out again haha. I said this earlier in the week but I know my endurance has gotten so much better since the baby cause that's what I was able to do the longest... lots of rowing! So today was a perfect workout for me  :)


8 Min Turkish Getup Practice
warmed up with an 18lb KB for 2 sets
used a 26lb for the next 2 sets... 26 felt hard, dammit!

8 Min on Airdyne; 30 sec on, 1 Min rest

8 Min Max Distance Row
rowed 1,630m

Then:
3x10 Tuck Crunches
3x10 Leg Raises
3x10 GHD Hip Extensions

DIET FAIL: Starbucks latte (with soy), BBQ Ribs (no sauce but dry rub had some sugar)

10.02.2012

Burpees, Cal Row, DBGTO

Today was really hard! I realized though that my endurance has gotten A LOT better than it used to be. My strengths today were burpees and rowing, whereas the DB was the hardest. Normally that would have been the other way around, which is a good thing cause once I get my strength back I'm gonna whoop ass!

Skill Work - 
3x3 Hang Power Snatch (35lbs)
3x3 Power Snatch (35lbs)

Metcon - 4 Sets:
1 Min Max Burpees
1 Min Rest
1 Min Max Calorie Row
1 Min Rest
1 Min Max Dumbbell Ground to Overhead (20lb DBs)
2 Min Rest 
*Score is total reps completed

My Score - 160

10.01.2012

Power Clean, Box Jump, Pull up

Weightlifting - 5x3 Back Squat (85lbs)

Metcon - For Time:
15 Pull ups
15 Box Jumps (16")
5 Power Cleans (85lbs)
15 Box Jumps (16")
15 Pull ups
5 Power Cleans (85lbs)

Time - 9:00

Getting better each week! I increased my clean and squats by 10lbs from last week to this week. Pretty good! Although it still feels really hard, I'm glad that the improvements are coming on so quickly.

Starting to clean up my diet too. NO MORE starbucks with soy milk (since that's all they have), no more dark chocolate every night, no more cheats during the week! Hopefully this will get rid of those last few pounds of fat on my belly and I can start lifting more  :)

9.28.2012

Bear Complex

It's really been a challenge balancing baby, personal training clients, eating, training myself, and running a business! I'm lucky if I can get one hour in for myself... today's workout was really hard. They all are lately, but anything with squats it's especially tough not only on my core, but my legs are SO weak!

3 Rounds for time:
3 Bear Complex (75lbs)
25 Russian KB Swings (35lbs)
25 Tuck Crunches

Then 100 Wall Balls  (10lbs)

Time - 32:58

Accomplishments: tuck crunches! Last week I couldn't even do ONE... no, I'm serious. I was trying to show a client how to do them and I couldn't sit up. Today I did 75! It's amazing how fast the body recovers. I also really struggled with the front squat of the bear complex at 75lbs... last week though I struggled with 35lbs so YAY. Slowly but surely... I just need to remember to STRETCH!

9.27.2012

Chipper

Did a workout during open gym today.. HARD! I scaled a few things but overall I am glad I got through a lot of the movements Rx

30 Dumbbell Thrusters (15lb dbs)
50 Pull ups (did about 40 rx then used a skinny red band)
200 Double Unders (did 100 then did 200 singles)
50 Sit ups
1200m Row

Time - 29:55

Sit ups were supposed to be 100 but I couldn't sit up after 50!! They were butterfly too, so it's not like I could have scaled it down any more than I already did haha.

9.25.2012

Clean, Airdyne

Another improvement today with my weights. I was able to do 75lbs woohoo!

Warm up/Skill: 
5x Every Minute on the Minute Kipping Pull ups


Metcon: 
5 Power Cleans (75lbs)
2 Min on Airdyne
10 Power Cleans (55lbs)
2 Min on Airdyne
15 Power Cleans (35lbs)

Time - 9:04  

I was able to do all the power cleans touch and go which is cool. The 75lbs felt heavy but easy, if that makes sense. I definitely shouldn't go heavier for a little bit, but I'm glad I was able to do it easily. I just don't want to injure anything since it's been while that I've done any type of weightlifting. Fun workout!

9.24.2012

Shoot Through, Push up, DB Push Press

After a weekend of rest and major soreness from the lunges, this was a good start to the week!

Warm up:  
5x3 Supine Ring Rows
8x3 Strict Press  (33lb bar)

Metcon:
20-10-5 
Shoot Throughs
Butterfly Sit ups
DB Push Press (15lb db's)

I forget what my time was. I think about 12 mins or something... The shoot throughs were the hardest part of the workout. I had to go to my knees for the push up part at the end.

9.21.2012

Weighted Lunges, Double Unders

Wow.

That's probably gonna be how I start most of my posts for a while! Today I realized just how much of your core is involved when doing double unders. Man, I am rusty!

Metcon - 5 rds for time of:
15 Walking Lunge with BB (35lbs)
30 Double-unders
* Each round change BB from back/front rack starting with front


Humbling moments: barely being able to lift my legs for the rope, having wobbly legs and struggling to stand from the lunges  :/

9.19.2012

Push up, Clean & Push Press

I was SO sore yesterday! Sore to the point that getting out of bed hurt... yea, you know that feeling. This whole experience has been very humbling, and I'm only on day 3 of working out! So... things I accomplished today: a rope climb, slowly raising from a tripod position to an unsupported headstand.

Things that humbled me today: 33lb clean & Push Press, Knee Push ups, how hard the rope climb was, not being able to hold support on the rings.

It's all back to square one. That's ok, but it's just really strange. I guess I thought that since I worked out the whole pregnancy a month off and a baby wouldn't affect me THAT much. I mean, you hear about all these CrossFit chicks that have babies then go to the Games within months and think "hey, ok I'll bounce right back!" but that really seems pretty far fetched to me now. At least this week it does. We'll see how I feel next week...

Warm up: 500m Row

Metcon - 3 Rounds for time:
20 Hand Release Push ups
15 Clean and Push Press  (33lb bar)

Time - 8:52

9.17.2012

WOD at Soul

So today I went to the gym just to get out of the house for a bit... hanging out there made me want to work out, so I waited until the 4pm class and jumped in. WOW, wasn't expecting how hard this would be! I really feel like I'm starting all over again, except this time I actually know what I'm doing haha.

Warm up: 500m Row

Metcon - 3x 8 Minute Rounds:
200m Run
12 Pull ups
15 Front Squats (35lbs)
Max KB Swings (26lbs)

**Score is KB Swings = 77

Ok so I think it was too soon for me to run. First of all, my boobs hurt SO bad!! I am not used to having, oh I dunno, C or D size boobs (I have no idea how big they are right now but they are way bigger). Second, everything was all jiggly and uncomfortable. I think I should still wait a bit to start running again.. till things feel more solid I guess. ha

I did the pull ups the first two rounds, but since my calluses are gone I tore my hand halfway through round two and switched to ring rows instead. But I did about 20 pull ups total woohoo! These actually hurt my back a bit cause I couldn't keep my abs tight during, so my back was a bit hyper extended.

Front squats were ridiculous. This was the most surprising. 35lbs felt like 95, I couldn't believe it. I also really struggled with keeping my chest/elbows up high because the core strength is just not even there. I know it's gonna take time, but wow.It was supposed to be 65lbs, glad I didn't try that! It felt so good to do cleans though!

Kettlebells felt fine, but cause the pull ups were bothering my back I kept the weight lighter (it was supposed to be 35lbs). Overall I'm glad I got through it without throwing up or passing out  :)

I am gonna be sore as shit tomorrow.

9.16.2012

Three Weeks, back at it!

So I did my first official wod today with Danny in our home garage gym. It was hard to say the least (but not as hard as oh, 50 hrs of labor). It was good, baby napped inside while we worked out. I kept checking in only to hear his little "coo" and "ahh" noises he makes in his sleep. He is so delicious!!

Anyway, here is what I did:

Warm up:
Tabata on Airdyne- I did 35 calories and .9 miles
It burned and my heart felt like it was pumping out of my chest.



3x10 Butterfly Sit ups
3x10 Leg Raises

WOD, 3 Rds:
20 Lunges
20 Push ups
10 Ring Rows
10 Romanian Deadlifts (20kg bar)

Didn't time it. Everything was hard! My muscles are very weak in pretty much every area. Strongest areas still are in my upper body. Although, I had to do push ups on my knees cause the core strength is not there.

AND just to test it out, I can still do 6 pull ups!!! woohoo. So glad I didn't lose them  :)

9.15.2012

Budokon Yoga

Did yoga again today. This time I was able to do the full class while the baby stayed home. We had a sub instructor who taught a style called Budokon. Wow. Very cool, it's a mix of Martial Arts and yoga, but very challenging... at least for me! I have absolutely no core strength left haha. It's ok though, baby steps.

Regardless of how physically challenging the poses were, I felt nice and loose after. It was a major back/shoulder and hip opening class, which I needed. Definitely would like to do this style again!

9.09.2012

Two Week Update

Hello Hello,

So it's been two weeks and I am finally adjusting to my new life with a baby. Lemme just say, the first couple weeks are pretty rough but awesome! Besides lack of sleep, it's been so cool getting to know this little person.

It's amazing how fast my body has gone back to normal in such a short amount of time... I weighed myself on Friday (about 2 weeks) and I had already lost 28 pounds! I couldn't believe it. Breastfeeding is really amazing haha. I honestly had not even gotten out more than once for "exercise", which was a 6 block walk around my neighborhood at one week post partum. My body wasn't really ready for that and I bled a lot after (sorry if that's TMI) so I took it easy another week. This past Saturday I did 30 min of yoga and walked around the park for 30 min. Felt totally fine after. I guess I really needed a full two weeks of laying in bed to recover from that marathon of a labor!

Also, I started eating Primal again and got rid of all my gluten free grains that I had during pregnancy. The only "cheats" I have had is the occasional honey in my tea, dark chocolate, or greek yogurt. I will probably continue with the greek yogurt cause the probiotics help me and baby... although I could also do kefir or somehting like that?

Anyway, I plan to possibly start some light rowing next week and might be back to training my private clients by the end of the month. I can't wait to get back to training again!

Here's a pic I took at 9 months pregnant, a pic Danny took of me after one week, and a pic I took of Aiden yesterday. I'll update again soon!




8.26.2012

Best Day of My Life!!

I am so excited to welcome my little dude, Aiden Joe to the world!! I wanted to post my birth story for you all cause I know that I've had some followers here. I learned a HUGE lesson, and it's that birth is unpredictable. No matter what you prepare for, be confident in all the decisions you may have to make and EDUCATE yourselves about every possibility that could come up! I feel that's what made this such an amazing journey for me and I am so grateful to have gone through it.

SO - I was 41+3 days and had been taking black and blue cohosh along with primrose oil at the direction of my midwife for 2 days. We were expecting that something would be happening soon.  I woke up on Thursday, the 23rd with mild surges (hypnobirthing word for contractions) at 3am. I knew they were different from the normal cramping I had been feeling for about a month cause I felt them in my back first, then wrap around front. They were also timeable, about 10 min apart. After fussing around on my own for a while I decided just to let my hubs know what was going on... he continued to sleep peacefully while I couldn't relax enough from the excitement haha.

Anyway so around breakfast I texted my midwife and doula letting them know and they told me to keep them updated and let them know when they were about 5 min apart. Well the whole day passed and they never got closer than 7ish mins, but never more than 15 and were very random. They were getting stronger though and I was needing to be in the tub a lot and have my husband give me counter pressure on my back all night cause yay! I was having back labor (obvious sarcasm).  At about 1am Friday they were finally 5 min apart for more than an hour so we called the midwives and doula and they all headed over. Once they got there, they checked me and I was 6cm! I was so happy to know that I was more than half way there and with VERY little discomfort. Hypnobirthing the whole time made this totally doable. I was listening to my affirmations the whole time, my baby day playlist I made, singing, chillin in the hot tub, getting massages from Danny, etc. Although that was great and all, the surges quickly slowed down again to about 15 min apart. Everyone spent the night and my doula let my poor hubby get some rest while she layed in bed with me and took over his job. She was awesome!

The next morning, we all woke up, ate breakfast and I went for a walk with my doula around my neighborhood to see if that picked things up again. No dice. They decided to leave my husband and I for a bit to "do what we needed to do" aka have sex, nipple stimulation, bath tub, etc. and to call them when things were back to 5 min apart again. Mid afternoon we called them and when they came back and checked my I had progressed to 9.5cm! Got through transition and everything without even noticing a change in intensity. Maybe it was the sex? haha. The one thing the midwife noticed was that I had an anterior lip of cervix, so we moved all around to try and get it out of the way. In the meantime, called our family to come over cause I would be pushing soon.

Little did we know, after already 2 days of labor, this is when things would get rough. Everyone was there in the living room while we continued to labor in my tub (I planned a waterbirth). An hour or so passed and the baby was not coming down, everyone was stumped. We continued to try and try different positions, I mean EVERYTHING you could imagine, and after 5 hours of no progress the midwives suggested I rest. Rest?! I was having pretty much back to back surges but they felt I was so physically worn that I should breathe through a few and see if that helped. It did not, I was in a "what the hell are we gonna do" state at this point wondering what was going on. How was I gonna get this baby out? How long did I have to do this for? Finally my midwife said she thought I should call my backup OB and transfer. He is SUPER natural friendly and supportive of my homebirth, but told me specifically that if I ran into a situation like this, or if my water was broken for an extended amount of time I should call him. So that we did, about 5 times with no answer. Semi-scared my husband and I were faced with the decision of going to a hospital with a 60%+ c-section rate that was 5 min away, or driving 30 min to a more natural hospital, while in VERY active labor and bearing down urges coming every 2 min. I told my husband to make the decision for me and off the the 5 min hospital we went with the midwives and my family.

We got there, checked in and I was so afraid they would section me because my waters were broken and I had already been pushing so long. Faced with an on-call Dr, I knew this might be my fate. Thing is, Aiden's HR was amazing the whole time and because I was knowledgeable about my options here is when I found my voice. I was in the delivery room and at the suggestion of my midwife asked for an epi to allow me to rest for a bit while I could speak to the Dr about my options. At this time, the anesthesiologist came in and said "hello, I'm here to talk to you about pain relief for the c-section". I said, uh what? Her reply "oh, they didn't tell you?" and I said "my baby's heart rate has been strong and perfect this whole time. There will be no c-section unless my or his life is at risk, and it's not". She looked at me confused, said "ooook" and went on to talk about the epi. I asked for the lowest dose possible while she encouraged me to take it with Fentanyl. I told her no, I'm good. I've been laboring for days drug free and I don't need the "extra punch" she was offering me, I just needed to rest. Right about this point they came in and told me MY Doctor was pulling in. I would have jumped for joy if I could! He was my hero (well, second hero, next to my husband). In he came to try to talk me out of the epi, the natural Dr that he is hahaha. I was so mentally and physically exhausted though that I told him I needed the rest to keep going. So we did it. When he checked me he found that the lip of cervix was still there and basically said I started pushing too early, which made things impossible to progress. I asked him what my options were, did I need a vacuum? Pitocin? What did we have to do to get this baby out? I trusted his opinion and he said that a very low dose of pit would help to move the lip out of the way, and the epi would relax me enough to get me to a full 10cm so we could start getting the baby down. Vacuum was not an option cause he was still to high up, at a 0 station.

After 3 hours of rest we started the second hurdle. My epidural was turned off but I still had to wait for the urge to push again cause my butt was numb. I started to push and he got stuck again, except this time on my pubic bone. That started the next 3 hours of pushing.... really?!  FINALLY after a lot of feeling discouraged, the nurse asked me to think about someone or something I hated to help me. I thought about how much I hated the idea of them c-sectioning me after all I had learned and prepared for. That got him out! He was born at 7:16am on Saturday August 25th. Love of my life! Aiden Joe was finally here and super healthy, no conehead and weighed 8lb 3oz. My perfect baby boy.

*** EDIT ABOUT MY AFTERCARE:
Here is where I was very happy with the hospital. Another lesson I learned about expectations (negative or positive), speaking up for yourself, and not just going along with procedure if you don't want to...

In the middle of the ordeal I was still able to gather my thoughts and remind my husband of our original birth plan: Delayed Cord Clamping, No episiotomy, No nursery care, No Formula, No shots or eye goop. While we had to speak up in the moment to the nurses, we got it all. My OB remembered everything we spoke about during our prenatal visits too.  When you don't say a thing yes, they will take the baby to the nursery for 3 hours, yes they will inject them with things, and yes they will cut the cord immediately and take him from your chest to clean him up. Not in our case though, we got everything we asked for without a fight. I realize it depends on your Dr and nurses you get... maybe we just got lucky after all we had been through. I nursed Aiden immediately, on my own, just the two of us figured it out  :)

Also, the nurses upgraded us to a postpartum suite for free. The after care was great in terms of showing me different ways to nurse, caring for my battle wounds (only one stitch!), giving me food and my husband a more comfy bed, changing diapers, and honoring our requests to always keep Aiden in the room with us. We were glad to be there for those 2 days. Now we are home and armed with even more knowledge!

8.06.2012

Still Pregnant!

Well... I'm still here  :)  I'm now 39 weeks and have been taking it reeeeeally easy, pretty much just walking a few times a week, doing yoga/mobility classes once a week or so, getting chiropractic adjustments once a week, and massages with accupressure! The massages are my favorite, of course.

This past Saturday I did our yoga class in the park and it was actually pretty rough for me. My balance is way off now and the standing poses made me dizzy after a while (a lot of up and down), so I had to rest a lot and do some of the movements sitting down. Got my hammys a little sore though.

Then tonight my husband and a friend decided to work out in our little garage gym so I joined them and did my own workout:

5 Rounds:
.3 Miles on Airdyne
10 Shoulder Presses (w/45lb bar)
10 Bent over Rows (w/ 45lb bar)

Then I did 5 sets of max squat holds to open up my hips and move this baby down! Lets just say I did 5 weighted squat holds since I've officially gained 40 pounds! hahaha. 

Weird thing is that I pretty much look exactly the same from the chest up and from the hips down. So either Aiden is HUGE or I'm carrying a lot of water and a big ass placenta in there. I'm sure it's a combo of both. 

The Airdyne ended up being about 1.5 miles (I don't really know how to use that thing, should've done calories). Didn't time it or anything, I just wanted to do something to make me sweat and maybe move things along with the baby... nothin! Who knows maybe I'll wake up in labor tonight. Here's hoping!!!


Anyway, hopefully my next update will be with a baby picture!

7.20.2012

Painless Childbirth

Just read this cool article and thought I would share since I know there are some preggos that read this  :)

So one of the biggest things in preparing me for my natural, unmedicated birth has been reading, reading, reading. Positive birth stories, watching positive birth videos, and just educating the crap out of myself about the stages of labor and what exactly will be happening inside my body so the sensations don't scare me, but instead, make sense to me so I can work with them. This article talks about how to have a painless birth, and also some of the things that contribute to that... like exercise!

 my 36 week belly

"According to Dr. Clapp author of Exercising Through Your Pregnancy, women who exercised during their pregnancy had a 35 percent decrease in the need of pain medication and a 75 percent decrease in maternal exhaustion.  Exercising not only increases your mind body relationship, it creates natural pain relief, called endorphins, and it is a scientific fact the more you exercise the more endorphins you release, and it becomes easier for your body to release these natural pain-killers, which by the way are 200 times stronger than any synthetic pain reliever.  These endorphins are released in labor, so would you want more endorphins or less?"

Read more here, this blog is really cool!
They totally promote their products but there's a lot of good info there....

Also, another blog that has just been awesome during these last 9 months has been Birth Without Fear. So many positive, empowering stories on here!!

row, wall ball, good morning

Had another bad case of restless legs last night so I decided to do a workout today to get some blood flowing into them!

Metcon: 
4x 500m Row  w/ 2 Min rest in between (2:30 average pace)
50 Wall Balls

Time - 16:36 (not including rest)  which was slow but still felt good

Rest 5 Min then 
3x10 Good Mornings (55lbs)

I have no idea what I feel like eating today for lunch!! This morning I had these AWESOME chicken sausages that I bought at Target that are super clean and tasted great. They're from Archer Farms, just chicken, garlic, spinach, salt and pepper in them. Paired that with a almond milk/blueberry smoothie.

7.17.2012

Eeek!

Ok so I worked out today... I couldn't take it! Not cause I just got bored sitting at home but also cause my restless legs and just my body in general needed to move. Went to the Dr yesterday and he basically said I just need to hydrate A LOT more than I have been and should be fine continuing to stay active. Not gonna lie, walking is major uncomfortable right now. I feel all these pinches and pulls and just weird sensations pretty much all day long. BUT when I am working out I feel none of that! Not even after... to me that means that the blood flow is a good thing and I should keep it up, as long as I listen to my body like I have been.

Anyway so today I just did something really light, not for time. Yes, it was so not for time that I could still wear my flip flops  (I actually just didn't think to bring sneakers with me today)...





500m Row
then 4 rounds of
10 Kettlebell Swings (26lbs)
10 Step ups (20")
then finish with a 500m Row

It felt good to move again. I have basically stayed in bed for a week which felt ok at first but felt like shit by the end of the week. Welcome to my life of back and forth!

Who knows how often I will keep this up... I'm gonna try a yoga class on Friday and see how that goes. Hopefully baby comes soon and all this guesswork will be over. So until next time....

7.10.2012

Taking it Down a Notch...

So I am officially 5 weeks till my due date!! This past week, I have been experiencing what I think is prodromal labor (irregular contractions/period-like cramps, swollen feet, indigestion, back pain) so it's time to slow down. I am now working from the couch only, haha!



Since I am only 35 weeks my doula suggested I go on a modified kind of bed rest in order to "keep baby in" for at least 2 more weeks! Once I get to 37wks I am in the clear, although he could come at any time now. YAY!!!

SO no more CrossFit! I am gonna spend the rest of my days walking, swimming, and doing yoga stretches. This has been such a crazy journey the last 9 months... I'm glad I was able to have a completely normal pregnancy and share it with other people as I progressed along. I was so surprised at how much I could still do (and even what I couldn't do) as I got bigger and bigger. Hopefully, I helped someone else out who is also pregnant and very active.

I will definitely continue this blog after the baby and log my post-baby workouts and progress too.  Can't wait to share my labor story and pictures with everyone! Wish me luck...

7.07.2012

Saturday Yoga!

Haven't done yoga in a while just cause I've been so busy on the weekends... today was nice. We went to the park and had a nice relaxing class by the water. Much needed, my back was super tight.

7.06.2012

Baby Fran

Good day today... trained two clients in the morning, got some good lunch then worked out with the 4pm class. Tomorrow I'm getting my 3rd day of workouts in with a little recovery yoga. Been feeling crampy so I'm taking it easy. Some days I feel fine though when it comes time to work out so I just go with it. Today was one of those days... felt super crampy this morning but after eating felt good, so I just jumped into the class!

Weightlifting: 3x10 Romanian Deadlift  (110lbs)

Metcon - "Fran"
21-15-9 Reps of
Thrusters (45lbs)
Pull ups (I did Ring Rows)

Time - 7:34

Food: Mango/Coconut juice, Avocado, Tomato Salsa & Bacon Salad w/ Asian Dressing.

7.04.2012

Baaack!

Yea I took a crapload of days off... I had my baby shower over the weekend so I was super busy planning all that. Then I was just TIRED! So today it was back to work :)  I just did something small during open gym today, since we have a long night of BBQ and hang time planned...

Weightlifting:  Strict Shoulder Press
2x5 (45lbs), 3x5 (65lbs)

Metcon - 3 Rounds for Time (kinda):
9 Wall Balls  (10lbs)
15 Kettlebell Swings (35lbs)
21 Calorie Row

I don't do too much "for time" anymore, I just go through the reps at a slow pace so I can keep my breathing in check... I still time it though!!  This took me 12:38

Food: Paleo Pancakes for breakfast, Ceviche and Sweet Potato for lunch, and BBQ for dinner tonight!

6.29.2012

"Nancy" (is pregnant!)

Good workout today... I think the day of rest in between each training day has been really good for me. I don't get as sore and it helps me with the aches and pains I'm starting to feel from carrying around the extra weight. I get concerned when doing things like squats because I don't even know if I'm squatting low, but today a friend took a picture of me working out and despite my belly pulling me forward, I still go below parallel haha!



Conditioning:
“Nancy” – 5RFT: (18m cap)
400 meter run (I rowed)
15 Overhead squats (I used 45lbs)

I finished 4 Rounds in 17:30... would have definitely finished all 5 if the cap was 20 Min.

Accessory:  3x10 Romanian Deadlift  (95lbs)

Food: Bad cheat! I had gluten free pizza for lunch  :/  That's what I get for watching Louie last night and getting a craving that I obsessed about all day.

6.27.2012

Upper Day

Got caught up today and had to jump into the class late. I missed doing shoulder press but figured I would make it up another day this week. I have my baby shower on Sunday so I wanted to get my hair colored and cut beforehand  :)

4x 3 Min Rounds:
10 Push ups
10 Bent Over Rows (50lbs)
Max Kettlebell Swings (53lbs)
Rest 1 Min between Rounds

Score: 81 Reps

Did a nice shoulder stretch afterwards. Kind of a short day but I still felt like it was a good workout regardless!

Food: Rainforest smoothie.... Nothing else special  :/


6.25.2012

Squat, Push Press, Jump Rope

Good day today. I trained two clients and then did my own workout before coming home to relax. That's pretty much gonna be the schedule after this week. I can only handle a few hours on my feet being active a day... It's weird cause you see and hear about other moms who do CrossFit up until the day they go into labor, but I can't imagine that! I guess every pregnancy is different though so you just gotta go with it.

Anyway, today was good but I needed a lot of rest due to tummy tightening. The class did an every minute on the minute for 15 Min, but I had to take it down to 10. I needed the minute break in between each minute haha! Here was my scale for the workout:

Back Squat: 2x5 (50lbs), 3x5 (75lbs)

10 Min, EMOM:
5 Dumbbell Push Presses (25lb db's)
Max Jump Rope with remaining time

Score is total jump rope. I got 250

The class did Power Cleans and Double Unders (I wish!!). Just gotta keep repeating I'll be back there soon enough  :)  

Food: Gluten Free bagel with Breakfast sausage. Chicken Vaca Frita and Avocado for lunch.

6.22.2012

Looks like I'm down to three....

So, not planning it but just going by how I feel, I seemed to have brought my workout days to only 3 times a week! I guess that's ok... I mean I'm assuming I'll only last a few more weeks working out anyway before I just scale back to long walks with my dog haha. Anyway, here's what I did today. Short and sweet but really gassed me!

Conditioning:
AMRAP 4 Min x3
4 Burpee Box Jump (I did burpee step ups)
8 KB SDHP (35lbs)
12 Knees to Elbow (I did leg raises on dip station)
1min Rest
*Score is total reps.

My score: 164

Food: Sushi night!!!  kanisu roll, spicy crab roll, edemame

6.20.2012

upper day

Jumped in and did some 5/3/1 sets today, even though I havent been following it. I just worked with someone I knew was at a similar weight to mine... Workout felt good. Did singles instead of doubles, Push ups on the box, Ring Rows instead of pull ups, and scaled the wall ball weight to 10lbs instead of 14. All reps were unbroken  :)

Weightlifting: 5/3/1 Week 3
5 @ 75%, 3 @ 85%, 1+ @ 95%  (53, 60, 67lbs) Did 6 reps of the one or more

Metcon A:
100-80-60
Double Unders
50-40-30 Push ups

Rest 5 Minutes, then

Metcon B – 3 Rounds:
10 Unbroken Pull ups
15 Unbroken Wall Balls

Time: 23:41

Food: Ground beef w/ sundried tomato, squash, garlic and spinach. Topped with avocado. Frozen apple juice, mmm!

6.18.2012

Monday Workout

Starting off the week with a competition workout! We went to Beast Mode Battle this weekend, a few people competed from the gym. We decided to program one of the workouts this week for our class so I jumped in. Those lunges sucked!!

Weightlifting:
Back Squat
45lbs (5), 75lbs (5), 105lbs (5x3)

Conditioning - AMRAP 12:
Beastmode Station 3
10 ft DB Farmers Carry x2 (45/25)
5 DB Thrusters
10 ft DB Lunges 
10 DB Snatches

My Score = 4 + Farmers Carry

Food: Spinach, turkey, sundried tomato and roasted garlic salad. mmm! Started drinking iced red raspberry leaf tea with honey. It's supposed to help with labor, according to the many women that drink it regularly during pregnancy. We shall see! Other than that, I'm going on 32 weeks and still feel good. Some days I am exhausted and having braxton hicks (belly gets hard, practice contractions) after a long day on my feet so I opt not to work out. For the most part, I hope to continue at least for another few weeks! HOLY SHIT only a few more weeks?! hahaha... We'll see how it goes, but it's definitely getting down to it  :D

6.15.2012

Blah...

Took a couple days off... It's been getting physically taxing on me to train and coach lately. From what I've read, toward the end of pregnancy you start having "practice contractions" to get your body ready. Well, lately when I coach for 3 hours straight, do a really hard workout, or even just do something like carry a bunch of gym bags from my car to the front door, I can feel my stomach tightening. Maybe it's nothing, but the thought of me triggering something too early is enough for me to stop and sit down when that happens! Combined with the crazy almost 100 degree heat...

Anyway, today I coached then worked out with the class. Here's what we did:

Weightlifting:
Deadlift 5/3/1 cycle1, wk2
(I did 5x3 Romanian @ 115lbs)

Conditioning – 3 Rounds For Time:
3 Full Snatches (155/100) - I did 35lb kettlebell snatches, 3 on each arm.
3 Rounds of Cindy

I stopped after 2 full rounds at 11:54 because my stomach got tight and I had a crazy urge to pee! Like I said, I would really regret triggering early labor or something just because I wanted to finish the workout. The most important thing I've learned during this pregnancy is to really pay attention to my body and get out of my head. My head says "this is so easy, you're scaling like crazy!" but my body gets worked up real quickly. Overall I feel good about what I did today and even more, that I am still working out at 8 months pregnant!  :)

Food: Frozen apple juice and tonight we are going to a Peruvian Japanese place called Kopas that is amazing!!!

6.12.2012

Rowing Day!

Today the class did a lot of running and burpees, both of which I can't do anymore. I decided to modify it and work with the class,not realizing I was about to row 2 miles... whatever!

4x 6 Min Rounds:
Row 800m
Max Push ups with remaining time

Score: 25, 25, 25, 30 = 105 total push ups

Push ups felt fine, they were from a box since my belly is so huge. The rowing actually wasn't bad and I was able to consistently finish right at about 4 min each time, with a 2:30 or so pace. Good workout!

Food: Frozen Orange juice!! Chicken and spinach salad.  Grilled salmon leftovers

6.11.2012

DB Cleans, Rows, Jump Rope

So last week I was a total slacker! I have just been SO TIRED. I'm getting big too, so that doesn't really help lugging all this weight around. I really wanted to go home today after I trained my personals clients but decided to stay and workout with the class...

Weightlifting:  5x3 Back Squat (85lbs)
Squats are feeling kinds weird lately. Sometimes I feel like a pulling sensation in my groin so I have to take it easy, even with Air Squats sometimes!!

Metcon - 12 Min AMRAP:
7 Dumbbell Squat Cleans  (25lb db's)
14 Pull ups or Ring Rows (I did rows)
21 Double Unders (I did 2x singles)

Score: 4 rounds + 7 reps

Food: My awesome leftovers from last night. Ground chicken, spinach, tomato sauce, butternut squash. Yum, I am an awesome chef!  :D

6.06.2012

After a nice long weekend....

Back at it! I took like 4 days off just cause I wasn't really at the gym and had a lot of errands to run Mon & Tues. It was actually nice to give my body that rest, although after yesterdays workout I am sore as shit!

Weightlifting: Shoulder Press
10 Reps (33lbs)
5 Reps (53lbs)
3x5 (63lbs)

Conditioning - For Time:
Row 400m
100 Wall Ball Shots (started w/ 14lb, had to scale to a 10!!!)
50 Russian KB Swings (35lbs)
15 Ring Rows
Row 400m

My Time - 21:21

Food: Random snacks throughout the day... 1/2 Burger patty and blueberries, Chicken sausage with apples and raw cheddar, nuts, Chicken and carrots. No good meals though unfortunately  :/  Went to see the Lion King on Broadway, that was awesome!

6.01.2012

"The Chief"

Sweaty dirty workout today with the dudes... I can no longer do barbell cleans, so I use dumbbells now. I hate dumbbell cleans!!

"The Chief" - 3 Min AMRAP x5, 2 Min rest in between
3 Power Cleans  (35lb Dumbbells)
6 Push ups
9 Air Squats

My Score - 16 Rounds  (4 - 3 - 3 -3 - 3)

Food: Giradino's Salad, Whisk for dinner

5.31.2012

KB Snatch, Burpees

The humidity from the rain right now is horrible. I can barely get from the car to the office without breaking a sweat... workouts leave me completely drenched. eww...

Today was good. Nice and short with a little weightlifting in the beginning. I beat Danny and Jeremy HA-HA.

Weightlifting: 
Romanian Deadlifts 
2x10 (75)
3x5 (105)

Metcon: 
KB Snatch (26lbs) 10-9-8-7-6-5-4-3-2-1
Burpees                  1-2-3-4-5-6-7-8-9-10

Time was 8:42

Food: nothing special or exciting, blah.

5.29.2012

Farmers Carry, KB Push Press, Lunge

I've been really stressed out lately with my Doctor. Coming from the type of lifestyle my husband and I live, we knew we wanted to do things as natural as possible with this baby. That means, no drugs during the birth (even labor inducing drugs), freedom to use different positions, breathing methods, massage, etc., and even find a pediatrician that's on the same page as us going chemical and drug free with our kid once he's born. This isn't as easy as you might think in Miami. You have to research A LOT.

With research comes knowledge of things that sometimes you wish you didn't know about people, doctors, medicine, etc. Most recently we were told that our Doctors office will no longer see us because of who we chose to have with us during our birth (a doula that is not of their choosing). What complete bullshit! It just goes solidifies my unease about birthing at a hospital with doctors. I want to feel that I have a choice and the Doctors aren't trying to manipulate things in their favor. I want to be at a practice that I trust.

If you become pregnant and live in the Miami area, DO NOT go to see Randy Fink or use his practice, Miami Center for Excellence in OBGYN!!!  They are horrible.  Message me, I can give you a good referral for people and Doctors you can trust in your natural birth journey. That's really what it has been for us, a journey that has taught us a lot about how to advocate for ourselves and our rights as a family. A lot of those "standard practices" out there are extremely harmful to you and your baby's body. While research has it's downfalls (disappointment and feelings of anger), knowledge truly is power. 

Warm up:
3x10 Ring Rows
5x5 Dips (on dip station)

Workout:
Buy in/ 200m Farmers Carry (26lb kettlebells)
Then 3 Rounds:
16 Push Press (using same kettlebells)
36 Lunges
Cash out / 200m Farmers Carry

Food: Chipotle burrito bowl (chicken ,black beans, guac, tomato, a bit of white rice and white cheese)

5.28.2012

Endurance WOD

 Today was a limited day at the gym and Danny and I decided to do a rowing workout. It was actually really good for me and funny, cause when I was doing the 500m's I was thinking "these take about 2 min and so will my contractions, so I better relax and breathe through it to make it easier" HAHA. Whatever works, right?

Warm up - 3 Sets:
5 Strict Pull ups
10 Knee Raises
1 Min Plank Hold 

Endurance:
1k Row, Rest 2 Min
500m Row, Rest 2 Min
500m, Rest 2 Min
100m Row, Rest 30 Sec
100m Row, Rest 30 Sec
100m Row, Rest 30 Sec

My times were actually pretty decent: 4:40, 2:19, 2:19, :22, :23, :23

Food: Bacon and Eggs for breakfast, going to a BBQ for lunch!

5.25.2012

It's HOT!

Today felt SO FREAKIN HOT working out... there was a cool breeze blowing in randomly, but I'm really considering buying a pool for the gym to jump in post workout. That would be awesoooome.

I had an unscheduled rest day yesterday just cause I got so busy, but it was fine. Today I made up for it with an un-timed (sort of) workout followed by an endurance workout.  I started off being able to maintain the every minute on the minute with about 30 seconds rest, but by round 5ish I was needing extra. I decided to give myself 1 min of rest in between rounds for the remaining 5 rounds. ..

Weightlifting - 10 Rounds, Every Min on the Min:
3 Push Presses (75lbs)
6 Front Squats (75lbs)

Endurance - 3 Sets:
500m Row, Equal Rest

Food: Tuna Salad, Sweet potato chips, Cranberry water. I've been trying to increase my water intake and the only way I can do it is by adding a little flavor. It really helps me from getting bored!

5.22.2012

Today's workout was brutal!..but fun  :)  Much needed rest day tomorrow, I'm sure I'll be nice and sore...

Weightlifting:  Shoulder Press 
5 Reps Every Minute on the Minute for 5 Minutes  (53lbs)

Metcon:
Buy In/Cash Out: 20 Ring Rows
Then 2 Rds of
800m Row
20 Box Jumps  (did step ups)
20 Push ups
30 KB SDHP (35/26)

Accessory:
Sled Pull, Push Prowler 50 Yards x2 LIGHT with about 90 seconds in bt each set.

Food: Paleo Pancakes and Chicken Sausage for breakfast, Chicken Tomato Spinach and Blue Cheese for lunch, Progenex post workout.... Dinner?

5.21.2012

Squat, KB Swing, Pull up

Workout today was cut short cause my personal clients came in. It was supposed to be 3 rounds with 3 sets. There was also some accessory stuff that I couldn't do cause I had to coach all night after that. Oh well, at least I got a little something in!

Weightlifting: 5x5 Deadlift (105)

Metcon - 3 Rounds, 2 Sets with 2 Min Rest:
2 Front Squats @80%  (I used 105. Not my 80% but heavy for me right now)
10 KB Swings (35lbs)
3 Strict Pull ups

Time was 13:38

Food: Turkey, Tomato, Sprouts, Avocado, Mozzarella Cheese, Sundried Tomato Salad. YUM!! Cream of Carrot Soup

5.18.2012

Buddy Workout!

Did a partner workout with Nadz today, she's awesome. It was fun cause you were only allowed to rest while your partner was working (but the rest was much needed). The objective was to finish ASAP!

Weightlifting:
Good Mornings  3x10  (65lbs)

Partner Workout:
7 Burpees  (scaled with push ups)
7 Box Jumps (scaled with step ups)
7 Dumbbell Ground to Overhead  (25lb dumbbells)

we finished in 11:57 (best time today!) Nadia did everything RX+ with 30lb DBs, 24" box. All our rounds were under a minute each.


5.17.2012

Weightlifting, Row

I had about 30 minutes to lift today before class, so I took advantage and did some presses and squats. At this point, anything with momentum like kipping pull ups, toes to bar, Jerks.... it just feels like too much. I start to think about little Aiden's senses developing more and more and how he can feel and hear everything I do. I feel bad and get more uncomfortable doing "core stuff" like that because I get so sore, it would be ridiculous to pull or strain something just so I can move fast in a CrossFit workout. If I'm working extra hard because of my weight nowdays, he feels it, and he's so little and fragile!!  waaahh, I know haha.

So anyway, you're gonna start seeing more strict pull ups, presses, squats, lunges, things like that. I always try to remind myself that this program is meant to be scaled so anyone can do it, and that anyone applies to my big bellied, 7 month and one week pregnant self! (I can't believe I'm so far already, ahh, exciting!!!)


Weightlifting: 
5x3 Strict Press (65lbs)
3x5 Overhead Squat (65lbs)
3x10 Bent Over Row  (25lb Dumbbells)

Endurance:
5x 200m Sprint Row, 1 Min rest in between

Food: Boring day... Eggs for breakfast, Meatloaf and a mango for lunch, Progenex post workout, Burger for dinner! (no bun).

5.15.2012

Deadlift/ Wall Ball Ladder

Had to get a fast workout in today. Coached all morning, had a meeting and coached in the afternoon, so I only had 30 min to warm up, workout, and cool down. I picked something we did with the classes last week that fell on my rest day:

10-1 Ladder:
Body weight Deadlift (135, I chose my pre-baby weight)
High Wall Ball Shots (11ft, 14lb Ball)

My Time - 13:48

Range of motion is feeling weird for the deadlifts so I actually had to place the barbell on top of some plates to raise it up. My belly gets in the way completely! Wall ball shots were pretty good, got to the top of our 10ft target, so 11ft high  :)  They were supposed to be as high as you could get.

Food: Greek Yogurt w/ gluten free granola and banana slices for breakfast, Grilled Chicken wings and celery for lunch, Banana and Almond butter snack, and don't know what I'm doing for dinner yet!

5.14.2012

10AM with hubs

Today I woke up early and headed to the gym with Danny to workout with the 10AM class. I like working out with the classes, it keeps me from moving EXTRA slow!  It was a good workout, Danny was trying to show me some low bar back squat stuff to do that might feel better on my loose hips, but it actually felt weird. It's really all about feeling it out. If you are used to strength training and you know your limits it's cool to just see what feels good and what doesn't without having to worry about getting hurt. Listen to your body! Anyway...

Weightlifting: Back Squat  5x3  (105lbs)

Metcon - 12 Min AMRAP:
Thruster Ladder  (25lb Dumbbells)  1, 2, 3, etc..
8 Burpees
24 Double Unders
*Thruster reps are the only thing that increases each round

Score: 5 complete rounds. This was fun but really gassed me! Those doubles....

Food: Almond berry cream smoothie for breakfast, Chicken Salad for lunch, Grassfed steak and spinach for dinner.